Your summer health travel checklist: Everything you need for a healthy holiday

Planning a summer holiday? Preparing your health before you travel can help you avoid unnecessary stress abroad. Before you leave, make sure you have specialist Travel Insurance, enough medication for your trip, any recommended vaccinations, and a plan for dealing with emergencies. This guide explains everything you need to know before travelling.

Summer travel health checklist

Before you leave, make sure you’ve:

✅ Arranged appropriate Travel Insurance

✅ Declared any pre-existing medical conditions

✅ Checked whether you need any vaccinations

✅ Packed enough medication for your trip and possible delays

✅ Kept medication in your hand luggage

✅ Packed a basic first-aid kit

✅ Taken sunscreen and insect repellent

✅ Saved emergency contact details and important documents

Why is Travel Insurance important when travelling abroad?

Travel Insurance can help cover unexpected costs if your trip is cancelled or interrupted, or if you need emergency medical treatment while you’re away.

Medical treatment can be expensive in many countries, particularly if you require hospital care, specialist treatment or medical transport home. Having suitable Travel Insurance in place before you travel can help protect you against these unexpected costs.

If you’re living with a pre-existing medical condition, it’s important to declare all your conditions when buying a policy. Failing to do so could affect your ability to make a claim if you need medical treatment abroad.

When comparing policies, consider whether they include:

• Emergency medical expenses
• Medical repatriation
• Cancellation and curtailment
• Lost or stolen prescription medication
• 24-hour emergency medical assistance

The level of cover you need will depend on your destination, planned activities and individual circumstances.

When should you visit your GP before travelling?

Visit your GP or a travel clinic around four to six weeks before you travel to discuss vaccinations, medication and any health considerations for your destination.

Not every holiday requires a medical appointment, but it’s worth checking if you’re travelling somewhere with different health risks or if you’re living with a medical condition.

During your appointment, you can discuss:

• Recommended vaccinations
• Managing existing medical conditions while travelling
• Whether any medication needs adjusting
• How climate or altitude may affect your health
• Whether you need a Fit to Fly letter

If you’re travelling to parts of Africa, Asia or South America, your GP or travel clinic can advise whether vaccinations such as Yellow Fever, Typhoid or Hepatitis A are recommended.

How should you pack medication for international travel?

Carry medication in your hand luggage, keep it in its original packaging and take enough for your trip, plus extra in case of delays.

Running out of medication abroad can be difficult, particularly if your prescription isn’t readily available in your destination.

Before travelling, it’s worth checking that you have:

• Enough medication for your holiday plus at least one extra week
• Original pharmacy packaging
• A copy of your prescription or a letter from your GP if needed
• Contact details for your GP or pharmacy
• Information about any restrictions on medication at your destination

If you use insulin, injectable medication or controlled drugs, check airline and destination guidance before you travel, as additional documentation may be required.

What should you pack in a travel first-aid kit?

A travel first-aid kit should include basic wound care, everyday medicines and items appropriate for your destination.

A small first-aid kit can help you deal with minor illnesses and injuries without needing to find a pharmacy straight away.

Consider packing:

• First-aid essentials
• Plasters
• Antiseptic wipes
• Bandages
• Medical tape
• Disposable gloves
• A digital thermometer

And remember to pack everyday medicines like:

• Paracetamol or ibuprofen
• Antihistamines
• Anti-diarrhoea medication
• Oral rehydration salts
• Motion sickness tablets

Depending on your plans, you may also want to include blister plasters for walking holidays, electrolyte sachets for hot climates or aloe vera gel if you’re spending time in the sun.

How can you stay safe in the sun while travelling?

Wear SPF 30 or higher sunscreen, stay hydrated, avoid prolonged exposure during the hottest part of the day and recognise the signs of heat-related illness.

Spending time outdoors is often one of the highlights of a summer holiday, but too much sun can increase the risk of sunburn, dehydration and heat exhaustion.

To reduce your risk:

• Apply broad-spectrum SPF 30 or higher sunscreen
• Reapply every two hours and after swimming
• Wear a hat and UV-protective sunglasses
• Drink water regularly
• Seek shade during the hottest part of the day

If you develop symptoms such as dizziness, headache, nausea or excessive sweating, move to a cool place, drink fluids and rest.

Heatstroke is a medical emergency and requires immediate medical attention.

How can you reduce the risk of insect bites?

Use insect repellent, wear suitable clothing and take extra precautions in areas where insects may spread disease.

Mosquitoes, ticks and other biting insects can carry illnesses in some parts of the world.

To reduce your chances of being bitten:

• Apply insect repellent containing DEET or Picaridin
• Wear long sleeves and long trousers during dawn and dusk where appropriate
• Sleep in accommodation with window screens or air conditioning
• Use mosquito nets if recommended

Check the health advice for your destination before travelling, as recommendations vary by country.

How can you avoid food and water-related illness abroad?

Eat freshly cooked food, drink safe water and follow local health advice. Food poisoning is one of the most common health issues travellers experience abroad.

A useful rule to remember is: Boil it, cook it, peel it or forget it.

Choose food that is freshly cooked and served hot, and avoid food that may have been left at room temperature for long periods.

Where tap water isn’t considered safe, choose bottled or treated water and avoid ice unless you’re confident it has been made using safe water.

How can you stay well during long journeys?

Stay hydrated, move regularly and give yourself time to adjust after travelling. Long journeys can be physically tiring, especially when flying long distances.

If you’re travelling for more than four hours, try to:

• Drink water regularly
• Stand up and stretch when possible
• Move your ankles and legs while seated
• Consider compression socks if appropriate

If you’re crossing several time zones, exposure to daylight after you arrive can help your body adjust more quickly.

What emergency information should you carry while travelling?

Keep important medical and emergency information somewhere that’s easy to access.

Before you travel, save or print:

• Your Travel Insurance policy details
• Emergency assistance telephone numbers
• A list of any medical conditions
• Details of your medication
• Allergy information
• Emergency contacts
• Details of your nearest embassy or consulate

If you’re travelling in much of Europe, the emergency services number is 112.

Knowing where this information is before you travel can make it easier to access help if you need it.

To-dos before you travel

Key takeaways

Preparing for your holiday doesn’t have to be complicated.

Before you travel, remember to:

• Arrange appropriate Travel Insurance
• Check whether you need vaccinations
• Pack enough medication for your trip
• Carry medication in your hand luggage
• Prepare a travel first-aid kit
• Protect yourself from the sun and insect bites
• Save important emergency information

A little preparation before you leave can help you feel more confident and better prepared if something unexpected happens while you’re away.